FREE WOD FRIDAY: 01/10/20
Tags: ces, coaching, conditioning, correctiveexercise, cpt, davaobased, davaobloggers, davaocity, davaocrossfit, davaofood, elderly, homehealththerapy, kilosdavao, myofascialrelease, nasm, naturalbodybuilder, naturalbodybuilding, nutrition, occupationaltherapy, onlinecoaching, personaltraining, physicaltherapy, rehab, smartgoals, sports, therapy, therapycenter, wellness, whenindavao
FREE WORKOUT FRIDAY:01/10/20
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“The oak fought the wind and was broken, the willow bent when it must and survived.” -Robert Jordan
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STRENGTH/HYPERTROPHY: Back
Hammer Strength isolated rows (neutral/low set-up) /Hammer *Strength modified isolated rows (pronated-mid set-up) – 6×10/6×10 (1:2:1:1)
*Hammer Strength modified isolated rows (pronated-high set_up) – 4×15 (1:2:1:1)
*Modified machine lat pulls – 4×15 (1:2:4:1)
Machine lat pulls – 4×15 (1:2:1:1)
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CARDIO: Metabolic Conditioning
Round one: 5 rounds for time
Box jumps x15
Sit-ups x30
Round two: 10 rounds for time
Burpees x10
Renegade rows x20
Round three: 10 rounds for time
Air squats x20
Push ups x10
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We are your therapists! We are your trainers!
Connect with us @: Website:
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Email us for online coaching: kilosdavao@yahoo.com
or call/text: 09228390398
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